Ukuqeqesha ngebhayisikili okumilayo akuthinti nje kuphela uhlelo lwe-cardiovascular, kodwa lusiza nokunciphisa umzimba. Ngokuqeqeshwa okuvamile, awukwazi ukuqeda kuphela amakhilogremu angadingekile, kodwa futhi uthuthukise ukukhululeka komzimba. Into eyinhloko ukukhetha uhlelo olufanele wena futhi ucabangele imithetho ekhona.
Indlela yokulahlekelwa isisindo kwibhayisikili yokuzivocavoca?
Qala ukuqeqesha ngokufudumala, okuzokwenza umzimba ulungiselele. Ngenxa yalokhu , ukuhlala phansi, ukuthambekela okuhlukahlukene kanye nama-mahas kuhle. Kwanele ukuchitha amaminithi angu-10 ekushiseni okufudumele, okuzofudumala umzimba. Qinisekisa ukuthi wenze ukuzivivinya okulula. Kubalulekile ngesikhathi sokuqeqesha ukungathathi amakhefu amade, ngoba ukusebenza kwalolu qeqesho kuncishiswe kakhulu. Ukuze uthole umphumela, ukuqina kufanele kuguqulwe ngezikhathi ezithile.
Izinhlelo zokuqeqesha eziphumelelayo ngebhayisikili yokunciphisa:
- Kwabaqalayo. Ukuhamba ngezinyawo kufanele kube izikhathi ezingu-3-4 ngesonto, kanti umsebenzi kufanele ugcine imizuzu engu-20-30. ukuze ufeze amandla okudingekayo, zama ukwenza ama-pedal angu-50 ngomzuzu.
- Isilinganiso sesilinganiso somthwalo. Kulesi simo, ukuqeqeshwa kufanele kwenzeke izikhathi ezingu-3-5 ngesonto, futhi kugcine okungenani imizuzu engu-20 kanye nemaminithi angu-45. Ngokuqondene nokuqina, ngomzuzu kubalulekile ukwenza ama-pedal angu-60.
- Isikhathi sokuqeqeshwa kwesikhashana kwibhayisikili elimilayo. Lolu khetho lubhekwa njengendlela ephumelela kakhulu ekulahlekeni kwesisindo. Ukuqeqeshwa kwesikhashana kuhilela ukushintsha isikhathi esisheshayo esisheshayo. Kunconywa ukuba uguqule ngokushesha izinyathelo zamasekhondi angu-30-60, bese uhamba kancane - imizuzu engu-1-2.
Ekupheleni kokuzivocavoca, kunconywa ukuba welule ukuze kukhululeke ukucindezeleka kusuka emisipha. Enye imfihlo - kunconywa ukuba usebenze okunye, ukuhlala nokuma. Ungakwazi ukuzama umthwalo wokumelana. Khumbula ukuthi ukwehlisa isisindo kubalulekile ukuqapha ukudla.